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  6. Nattō vs. Winged bean

Nattō vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between Nattō and Winged bean

  • Nattō has more Iron, Manganese, Magnesium, Calcium, Phosphorus, Zinc, Selenium, and Vitamin C, however, Winged bean has more Copper, and Vitamin B1.
  • Nattō's daily need coverage for Iron is 83% more.

The food varieties used in the comparison are Natto and Winged bean tuber, raw.

Infographic

Nattō vs Winged bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
Nattō
9
:
1
Winged bean
Winged bean
Contains more Calcium +623.3%
Contains more Iron +330%
Contains more Magnesium +379.2%
Contains more Phosphorus +286.7%
Contains more Potassium +24.4%
Contains less Sodium -80%
Contains more Zinc +118%
Contains more Manganese +187.2%
Contains more Selenium +1157.1%
Contains more Copper +107.8%
Nattō
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +623.3%
Contains more Iron +330%
Contains more Magnesium +379.2%
Contains more Phosphorus +286.7%
Contains more Potassium +24.4%
Contains less Sodium -80%
Contains more Zinc +118%
Contains more Manganese +187.2%
Contains more Selenium +1157.1%
Contains more Copper +107.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
Nattō
6
:
3
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +85.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B3 +∞%
Contains more Folate +137.5%
Nattō
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +85.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B3 +∞%
Contains more Folate +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nattō
Nattō
2
:
3
Winged bean
Winged bean
Contains more Protein +67.2%
Contains more Fats +1122.2%
Contains more Carbs +121.6%
Equal in Water - 57.4
Equal in Other - 2
Nattō
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +67.2%
Contains more Fats +1122.2%
Contains more Carbs +121.6%
Equal in Water - 57.4
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nattō
Nattō
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +938.5%
Contains more Polyunsaturated fat +3469%
Contains less Saturated Fat -86%
Nattō
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +938.5%
Contains more Polyunsaturated fat +3469%
Contains less Saturated Fat -86%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Winged bean Opinion
Net carbs 7.28g 28.1g Winged bean
Protein 19.4g 11.6g Nattō
Fats 11g 0.9g Nattō
Carbs 12.68g 28.1g Winged bean
Calories 211kcal 148kcal Nattō
Sugar 4.89g Winged bean
Fiber 5.4g Nattō
Calcium 217mg 30mg Nattō
Iron 8.6mg 2mg Nattō
Magnesium 115mg 24mg Nattō
Phosphorus 174mg 45mg Nattō
Potassium 729mg 586mg Nattō
Sodium 7mg 35mg Nattō
Zinc 3.03mg 1.39mg Nattō
Copper 0.667mg 1.386mg Winged bean
Manganese 1.528mg 0.532mg Nattō
Selenium 8.8µg 0.7µg Nattō
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.379mg Winged bean
Vitamin B2 0.19mg 0.149mg Nattō
Vitamin B3 0mg 1.64mg Winged bean
Vitamin B5 0.215mg 0.116mg Nattō
Vitamin B6 0.13mg 0.075mg Nattō
Folate 8µg 19µg Winged bean
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.252mg Winged bean
Threonine 0.813mg 0.451mg Nattō
Isoleucine 0.931mg 0.425mg Nattō
Leucine 1.509mg 0.64mg Nattō
Lysine 1.145mg 0.592mg Nattō
Methionine 0.208mg 0.143mg Nattō
Phenylalanine 0.941mg 0.451mg Nattō
Valine 1.018mg 0.599mg Nattō
Histidine 0.512mg 0.241mg Nattō
Saturated Fat 1.591g 0.222g Winged bean
Monounsaturated Fat 2.43g 0.234g Nattō
Polyunsaturated fat 6.21g 0.174g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
17%
Winged bean
Minerals Daily Need Coverage Score
116%
Nattō
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.369g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 24)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.6)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.